F3 Knoxville

Tag: Pinocchio

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Hill of a Time

THE SCENE: 65ish absolutely beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30

Tempo squat IC x 11

Tempo Merkin IC x11

LBAC IC x 20

THA-THANG:
Mosey to parking lot adjacent to tennis courts. Deck of cards set up. Draw a card and numerical card correlates to number of burpees completed at top of the hill next to school. Come back down and tempo squat waiting for the PAX. If a face card drawn, exercises as follows:

Jack: burpee broad jump to stop sign

Queen: Bernie up hill

King: Lunge to stop sign

Ace: bear crawl —> crawl bear

MARY:
Mountain climbers IC x 30

Catalina wine mixer IC x 11

Hold iron cross claps IC x 20

LBCs to close out last 30 seconds

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG
CIRCLE OF TRUST/BOM:
I have been lacking self discipline over the course of the past month. I have lacked motivation in all facets of my life. I returned to church Sunday and the message really stuck with me. The message was about Ananias in the Acts of the Apostles. Ananias was told by Jesus to restore Paul’s eyesight and ultimately changed the way he lived. Ananias at first questioned whether this was the right thing to do as Paul had persecuted disciples and sought to inflict harm in those early followers of Jesus. However, Ananias was obedient and put his own questions aside and intervened on the behalf of Paul. Paul later became instrumental in spreading the faith across various regions.

Like Ananias, we sometimes don’t want to do things as we all have our own opinions and beliefs. We should strive to be more like Ananias and do those things we might not want to do and reach people when it may seem like a burden to us. Sometimes the end goal is bigger than ourselves alone and can make quite an impact on others as it did in Paul’s life and all those he reached through his ministry. Who has been an Ananias to you? Who can you be an Ananias to you within your family/ work life?

MOLESKIN:
Story of Paul and Ananias in Acts
ANNOUNCEMENTS:
Welcome Sheets (Alex Hayes)!

Hops in the Hills this Saturday

Round and Round

THE SCENE: Low 60s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and LBCs
THA-THANG:
8 exercises in a big circle.  Start at any cone with your CMU and do the exercise.  When complete move forward 2 cones and complete the exercise and then move back 1 cone and complete the exercise.  Repeat this pattern until recover is called.  While doing this Round and Round by RATT is playing on a loop.
The exercise are as follows and all are x 25:

  • Overhead Press
  • Goblet squats
  • Curls
  • BB Sit-ups
  • Merkins
  • Dips
  •  Dry Docks
  • CMU Swings

MARY:
Bear Crawl and Crawl Bear, LBCs, and WWII sit-ups
COUNT-OFF & NAME-O-RAMA
5 HIMs did incredible.
CIRCLE OF TRUST/BOM:
Share F3 with friends because you never know who is listening and might show up.
MOLESKIN:
This was my 1 year F3versary. I’m pretty sure that’s a thing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Walt Disney World Workout

THE SCENE: Clear, mid 60s.  A perfect morning to visit the parks!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Side-strattle hops, baseline lunges
THA-THANG:
We took a tour of some of my favorite attractions at each Walt Disney World theme park.

  • Magic Kingdom (Splash Mountain): 5 sets of stairs
  • Epcot (Spaceship Earth): Thank the Phoenicians for the “Alphabet”
  • Hollywood Studios (Tower of Terror): 21 burpees (1 for each seat in the elevator)
  • Animal Kingdom: Bear Lion Crawl through Kiliminjaro Safari (across football field and back)

MARY:

  • Overhead claps x25
  • American Hammer x10
  • Shoulder taps x15
  • Little baby crunches until time

COUNT-OFF & NAME-O-RAMA
7 HIMs and one 2.0

CIRCLE OF TRUST/BOM:
Many of you know awhile back we were looking for a daycare for our 6 month old and we were quickly running out of time.  I wasn’t worried.  I was praying about it along with other friends and family.  I had confidence God would provide and he did!  An availability came up the week after my mother-in-law could no longer keep him.  God answered our prayers but what did I do after he provided?  I went about my life.  It probably took be a full week until it hit me….I never thanked God for providing!  Philippians 4:6 says, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  I did the supplication part of that verse but not the “thanksgiving” part.  Sometimes we come to expect things of God, family, friends and there’s nothing wrong with that.  In fact, we should expect certain things from God, friends, and family.  I expect my wife to love me, be patient with me, share life/family responsibilities, etc.  But that does not mean we should stop being grateful!  Remember as you go throughout your week to show gratitude to those around you.

MOLESKIN:

ANNOUNCEMENTS:
We discussed allowing 2.0s to continue to be a part of our workouts.  No one present raised concerns.  Some voice their support of allowing 2.0s to come.  Reach out to Smuggler if you have any questions or concerns.

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.